December’s Healthy Lifestyles Newsletter

Tips For The Holidays Season

This Month’s Topics:
1) Nutrition – Holiday Parties: How To Avoid Eating Your Way Through Them
2) Fitness – How to Fit Exercise into the Holiday Season
3) Wellness – Will You Be Making a New Years Resolution?
4) News – The 2010 Body Conditioning by Dancers Schedule

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1) Nutrition – Holiday Parties: How To Avoid Eating Your Way Through Them

Prepare in Advance: If you know your family Christmas is filled with Turkey and Stuffing be sure to eat very healthy a few days in advance and pre decide that its going to be your Cheat Day. That being said, don’t starve yourself till dinner, treat the metabolism as you would every day to avoid overindulging.

Don’t Go Overboard: If your mom is the type who insists on seconds, take your time eating your first portion and then decide if you really are hungry for more – if you aren’t, stop eating, and save room for dessert.

Easy on the Cocktails: Enjoy one or too, but be sure to balance them out with the equivalent in water! This with help with over indulging and unnecessary caloric intake from those yummy alcoholic bevvies!

2) Fitness -  How to Fit Exercise into the Holiday Season

Its easy to come up with excuses why there’s no time to exercise – to avoid disappointment here are my tips to stay on track:

(1) Walking is an exercise that can go anywhere, from the mall to the snowy street – so get your shop on or bundle up, get outside and get that heart rate going.

(2) Organize your day the evening before. Prioritizing your tasks beforehand will help you find time to exercise.

(3) Plan a little at home workout session before going out. Even if you have only 15 minutes try these 4 exercises…

Cardio: Skipping rope, or jumping jacks
Legs: Standing Squats (feet parallel or 2nd position)
Arms: Pushups  (Center and elbow, elbow, hand, hand)
Core: Plank (Center and Side)

Potential Excuses and My Solutions for You:

Problem: But Eva, I have a Holiday Party in the evening, during my regular gym time?
Solution: Wake up an hour early to get your workout in, walk, or jog on your lunch break.

Problem: But Eva, I have family dinner and I said I’d bake the dessert?
Solution: Combine Exercise and Family Commitments! Offer to shovel the driveway when you arrive, (and the neighbors for Karma Points), go tobogganing at the park with the children before family dinner, bundle up and take a walk to look at the neighbors Christmas lights before dessert.

All I ask is that you try, even if you find yourself simply too bogged down to exercise at all during the holidays, just be sure to get back on track when the season is over!

3) Wellness – Will You Be Making a New Years Resolution?

Here are my tips on How to Make a New Years Resolution:

(1) Choose a realistic, achievable long term objective
(example: “I want to run my first 10k race this year”)

(2) Write it down in the form of an affirmation
(example: “I am proud that I will be training for my first 10k race which I will run March 1st”)

(3) Break the long term objective down into short term goals
(example: “I will be running once a week in preparation for my March race”)

(4) Identify Obstacles that may stand in your way, and develop a plan of attack to get through them
(example: I tried last year and didn’t stick with it, this year I am choosing an accountability partner to run the race with me)

(5) Plan the Reward
(example: “I’ve booked a day at the spa the day after the race”)

Above all, aim for things that are truly important to you, and think year round, not just new years, if you can turn your fitness resolutions into lifestyles even better!

Will you be making a New Years Resolution?
Write it on my blog and I’ll help hold you accountable!

4) News – The 2010 Body Conditioning by Dancers Schedule

Fitness New Years Resolution? Here’s the key to your resolution success!

Preview Week
January 6th, 7th 10th and 11th
(Preview class & BCBD New Years Challenge, more information available by request)

Session Dates
> SUNDAYS 12:10 pm – 1:25 pm

January 24th – March 14th

> MONDAYS 10:00 am – 11:15 am

January 25th – March 15th

> MONDAYS 8:05 pm – 9:20 pm
January 25th – March 15th

> WEDNESDAY 8:05 pm – 9:20 pm *at L3
January 27th – March 17th

> THURSDAYS 10:00 am – 11:15 am
January 21st – March 11th

> THURSDAYS 8:05 pm – 9:20 pm
January 21st – March 11th

Registration Opens December 15th!
http://evaredpath.com/signup.htm

 

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A little encouragement to live by in December:

If you have a goal in life that takes a lot of energy, that requires a lot of work, that incurs a great deal of interest and that is a challenge to you, you will always look forward to waking up to see what the new day brings.

If you like what you are reading or tried last months tips, then please take a minute and let me know…

Wishing you and your loved ones peace, health, happiness and prosperity this Holiday Season and in the coming New Year.

Be well,
Eva

NEW Toronto Womens Fitness Class Demo

 

The 2010 demo for my Toronto Womens Fitness Classes. Tell me what you think…

Be well,

Eva

For more information and the 2010 schedule visit www.EvaRedpath.com

Fashion Magazine’s Feature on Body Conditioning by Dancers

On Tuesday October 27th, the editor of Fashion Magazine Rani Sheen visited BDX (Byfield Dance Experience) to experience a Body Conditioning by Dancers class.

We had an amazing time and a challenging workout. This is what Rani thought of my Toronto Womens Fitness Class

Read Here: Fashion Magazine’s Review of Body Conditioning by Dancers

Dedicated Yoga Clothing Warehouse Sale

Update your wardrobe, or finish up your holiday list at Dedicated’s Warehouse Sale.

Dedicated Clothing is a Canadian based clothing manufacturer who specializes in high quality yoga & active wear.

Get the latest Fall/Winter collection by Dedicated at great prices:

Friday and Saturday November 27th-28th

www.DedicatedClothing.com

Dedicated Warehouse: 910 Westport Cres. Mississauga, Ontario

If You Have Thought About Giving Blood Someday, Someday Is Today!

Quick Question: Have You Ever Given Blood? How Was It? Did It Make You Feel Good To Give?

If You Have Thought About Giving Blood Someday, Someday Is Today!

 

We are entering a time of year when collecting blood has been challenging in the past. And, with this year’s uncertain cold and flu season, it could be even more difficult. That’s why Canadian Blood Services is counting on generous donors like you to donate now!

For more information, visit www.blood.ca or call them at 1 888 2 DONATE(1-888-236-6283).

Someday is today. Consider booking an appointment to donate right now – call a friend and do it together.

Be well,
Eva

November’s Healthy Lifestyles Newsletter

Choose Health and Fitness as a Lifestyle Not as a Fad!

 

This Month’s Topics:
1) Nutrition – Quality Vitamins
2) Fitness – Wake up and Salute to the Sun
3) Wellness – A Great New Product from Ponds
4) News – 6 Week Pre Holiday Session (a few spaces left)

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1) Nutrition – New Chapter Organics™

Made with Organic ingredients Every Woman’s One Daily, is one of the few vitamins I’d trust.

We already live in a world bombarded by synthetic chemicals and toxins – do you really want any of them in your vitamins and supplements?

Whole-Food Nutrition, Not Chemical Isolates

When it comes to daily health, New Chapter believes Nature got it right the first time – nourishment, protection and health that come from whole food — not from the synthetic vitamins, minerals and chemical herbal isolates you’ll find in conventional supplements and multivitamins.

All of New Chapter’s Whole-Food Probiotic Nutrients, such Every Woman® multivitamins, are food. In fact, they are a whole-food complex of vitamins, minerals and herbs alive with the health-giving, whole-food phytonutrients found in nature.

 

And ladies they even take care of our men Every Man® multivitamins.

While these are a little on the pricey side ($27.89+) its an investment in your health that’s well worth it.

Available at Noahs.

2) Fitness – Yoga Exercise: Salutation to the Sun

This complete yoga exercise combines breathing control with a series of postures that are fulfilled in a continuous movement.

The following are its twelve key positions:

Posture Wheel -following clockwise

1) Prayer: Standing with your feet and legs together, the core stretched and relaxed. Inhale deeply and exhale putting both palms in front of the chest.

2) Lifted arms posture: Inhale and raise the arms stretched. Bend the upper body backwards, keeping the neck relaxed and pushing the hips forward while keeping your legs stretched.

3) Hands and feet position: Exhale and bend forward keeping your back completely straight, with the head between your arms until fingers touch the ground. Contract the abdomen to exhale all the air, while looking at the belly button.

4) Extended Step Position: inhale and stretch your right leg backwards, putting both the knee and the forefoot on the floor, with arms well stretched, flat hands on the floor aligned with the front foot (left), bending the left leg by means of pressing the thigh against the stomach and chest. At the end of the movement the weight of the body rests on two hands, left foot and right knee.

5) Mountain Posture: Straighten the right leg and put the two legs together, with flat hands on the floor and keeping your arms stretched. Lift the hips and lower your head in order to form a reversed V.

6) Chaturanga: Exhale and flex the arms slowly, keeping the elbows very close to your ribs. First, put the knees on the floor, then the chest at the end of the position, only the tip of the feet, the knees, the chest, the hands will touch the ground. The hips and abdomen will be slightly raised from the ground.

7) Cobra Position: Inhale and raise the body from the waist stretching the arms which should still be bending very close to the sides, with the hands pressing the floor and aligned with the shoulders, keep your buttocks contracted and your shoulders downwards.

*Repeat

8. Mountain Posture.
9. Extended Step Position.
10. Repeat Hands and feet position.
11. Arms stretched position.
12. Exhale and slowly return to standing position. Lower the arms beside the body and join the palms of the hands (as per number 1).

3) Wellness – Pond’s Wet Cleansing Towelettes

I’ve enjoyed sampling this product for the past 30 days and will be purchasing a pack at my next visit to Shoppers as its certainly replaced my make up remover and cotton pad method!

POND’S Wet Cleansing Towelettes, are the No. 1 brand of wet cleansing clothes, containing Triple Tea Antioxidant Complex, Vitamin E and Chamomile which gently remove make-up and even waterproof mascara.

These luxuriously quilted cloths with a unique diamond texture, pleasant smell and foaming bubbles allow for a deep clean without leaving any residue behind. They are pre-moistened so no water needed!

Conveniently packaged with 30 towelettes in each resealable pack, make these ideal for travel and perfect for removing make up pre-workout!

4) News – 6 Week Pre Holiday Session – a few spaces left

The Holiday season is underway and I hate to say it but Thanksgiving and Halloween were DE-licious since Christmas is around the corner perhaps you are interested in a little PRE-holiday activity to burn off some of that Turkey and Pie in advance?

I just thought I’d let you know that my 6 Week Pre-Holiday Session still has a few spaces available:

-> SUNDAYS 1:30 pm – 2:45 pm
November 15th – December 20th

-> WEDNESDAY 8:05 pm – 9:20 pm *at L3
November 11th – December 16th

-> Thursdays 10:00 am – 11:15 am
November 12th – December 17th

-> Thursdays 8:05 pm – 9:20 pm
November 12th – December 17th

Register here!

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A little encouragement to live by in November:

Visualize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people’s criticisms, carry out your plan!

If you like what you are reading or tried last months tips, then please take a minute and let me know by leaving your comments…

Be well,

Eva

Defeating H1N1 Naturally

In order to prevent proliferation of the H1N1 swine flu virus, aggravation of symptoms and development of secondary infections, some very simple, natural and inexpensive steps can be practiced.

The main portals of entry are the nostrils and mouth/throat. In a global epidemic of this nature, it is almost impossible to avoid coming into contact with H1N1 in spite of all precautions. Instead, focus should be put on how to prevent proliferation (the spread) of H1N1.

Preventing proliferation (spreading):

1. Frequent hand-washing (well highlighted in all official communications).
2. “Hands-off-the-face” approach. Resist all temptations to touch any part of the face (unless you want to eat, bathe or slap).
3. Gargle twice a day with warm salt water (use Listerine if you don’t trust salt). H1N1 takes 2-3 days after initial infection in the throat/ nasal cavity to proliferate and show characteristic symptoms. Simple gargling prevents proliferation. Do not underestimate this simple, inexpensive and powerful preventative method.
4. Similar to #3 above, clean your nostrils at least once every day with warm salt water, using a neti pot (an Ayurvedic technique, using a small pot for irrigating the nasal passages with a saline solution), or saline nasal spray. Blowing the nose hard once a day and swabbing both nostrils with cotton buds dipped in warm salt water is very effective in bringing down viral population. Once again, this is inexpensive, easy and very effective.
5. Drink as much of warm liquids (herbal teas, warm/hot lemon water, plain warm water) as you can. Drinking warm liquids has the same effect as gargling, but in the reverse direction. The warm/hot water washes off proliferating viruses from the throat into the stomach where they cannot survive, proliferate, or do any harm.

FURTHER STEPS: Basic lifestyle changes to implement for a strong immune system

1. Sleep a minimum of 7 hours per night; 8 hours is ideal.  Sufficient sleep is very important, as it restores our bodies’ physical and mental energy reserves, keeps us more alert, and increases our resistance to disease and infections.
2. Consume a wholesome, natural diet of fresh fruits, vegetables, small portions of lean meats and fish, whole grains, raw nuts & seeds, legumes and lots of pure water.  Eat rich green leafy vegetables daily, as well as lots of garlic, onions, ginger, zinc rich foods (pumpkin seeds, brazil nuts, etc).  Avoid sugar and white flour products, as they weaken the immune system.
3. Start the day with warm lemon water (juice of  ½ lemon squeezed into glass of warm or hot water) to cleanse the digestive tract and liver.  Wait a minimum of 20 minutes before consuming anything else, even more water.  This will alkalize the digestive tract.
4. Consume foods to boost your natural immunity which are rich in Vitamin C (in order from highest to lower sources:  black & red currants, red pepper, parsley, kiwi, broccoli, papaya, berries, citrus fruits).
5. If you have to supplement with Vitamin C tablets, make sure the supplements also contain zinc to boost absorption.
6. Supplements to consider:
7. Daily activity.  Mild exercise, even a 20-minute stroll, improves the immune system.  To stimulate the lymphatic system, breathe deeply to keep your cells oxygen-rich.  Taking a series of 10 deep breaths and slowly exhaling after each breath will also reduce stress.

• Acidophilus (not yogurt – its negligble), 1 capsule 2 times daily with meals (keep refrigerated), 10-12 billion per capsule to populate the digestive tract with disease-fighting bacteria
• Liquid Chlorophyll, 1 tsp in a glass of water, daily between meals to cleanse the intestines
• Oil of Oregano (in capsule or liquid form): daily.  It is anti-bacterial and anti-viral.  Pathogens cannot build an immunity to Oil of Oregano, as they can to antibiotics.
• Digestive enzymes: 1 capsule with each meal to ensure improved nutrient absorption
• Psyllium hulls,  2 capsules with meals, to ensure regular bowel movements to remove toxins
• Flaxseed oil (oil or capsules):  1 tbsp or 1 capsule taken daily with a meal to improve brain function and support the immune system
• CoEnzyme Q10 (CoQ10): 1 capsule taken daily with a meal to promote oxygenation of cells.  The more oxygenated the cells, the stronger they are to stave off disease.

Contents of the H1N1 swine flu vaccine:

Below are the contents of the H1N1 vaccine from the World Health Organization

• aluminum hydroxide, aluminum phosphate, ammonium sulfate, amphotericin B, animal tissues: pig blood, horse blood, rabbit brain, dog kidney, monkey kidney, chick embryo, chicken egg, duck egg, calf (bovine) serum, betapropiolactone, fetal bovine serum, formaldehyde, formalin, gelatin, glycerol, squalene, human diploid cells (originating from human aborted fetal tissue), hydrolized gelatin, mercury thimerosol (thimerosal, Merthiolate(r)), monosodium glutamate (MSG), neomycin, neomycin sulfate, phenol red indicator, phenoxyethanol (antifreeze), potassium diphosphate, potassium monophosphate, polymyxin B, polysorbate 20, polysorbate 80, porcine (pig) pancreatic hydrolysate of casein, residual MRC5 proteins, sorbitol, tri(n)butylphosphate, VERO cells, a continuous line of monkey kidney cells, washed sheep red blood

source essentialbalance.ca

Be well,

Eva